Ideally, you would receive all the omega-3s you need from fish, but the vast majority of the world’s fish supply is heavily contaminated with PCBs, mercury, agricultural toxins, and radioactive poisons. This is why I don’t recommend getting omega-3s from fish.
I do, however, have a few exceptions to this rule – one is wild-caught Alaskan salmon or sockeye salmon. Alaskan or sockeye salmon have very little risk of accumulating high amounts of toxins in their bodies because of their short life cycle, which is only about 3 years. The bioaccumulation of toxins also decreases because salmon don’t feed on other already contaminated fish.
Additionally, wild-caught sockeye salmon has an outstanding nutrition and a fresh, irresistible taste, which you can enjoy in this recipe:
Salmon Supreme Recipe
Serving Size: 4
- 2 pounds wild Alaskan or sockeye salmon
- 2 tablespoon extra virgin olive oil
- 1 tablespoon paprika
- 1 tablespoon Old Bay seasoning*
- Freshly ground black pepper
- Pinch of gray salt
- Preheat oven to 400 degrees Farenheit.
- Rinse and pat dry salmon. Place on baking sheet and brush olive oil on both sides. Place skin side down and sprinkle the paprika and Old Bay seasoning on top. Grind a few good turns of black pepper and sprinkle a scant amount of gray salt.
- Bake for 12 minutes. Remove from oven and cover with foil. Let stand for about 5 to 10 minutes. The salmon will continue to cook while resting. Cut into 4 pieces and serve.
*NOTE: If Old Bay Seasoning is not available, another seafood seasoning would be fine, or a combination of celery salt, dried mustard, black pepper, and a small amount of the following: ground bay leaves, ground cloves, allspice, ginger, mace, cardamom, cinnamon, and paprika.
(From Healthy Recipes for Your Nutritional Type)
Salmon Supreme Cooking Tips
When you spend hard-earned money on food, you want to know that you’re getting what you pay for. Below are some tips on finding quality ingredients for your Salmon Supreme dish:
How to Find Quality Salmon
Two designations of salmon to look for are “Alaskan salmon” and “sockeye salmon.” Because both Alaskan and sockeye salmon is not allowed to be farmed, canned varieties labeled either “Alaskan” or “sockeye” is a safe choice. Sockeye salmon also has one of the highest concentrations of astaxanthin of any food.
Further, pay attention to the color of the salmon’s flesh. The flesh of wild-caught sockeye salmon is bright red, due to its natural astaxanthin content. It’s also very lean, so the fat marks – the white stripes on the meat – are very thin.
Avoid “Atlantic salmon,” as these mostly come from fish farms, which feed fish synthetic nutrients, hormones, antibiotics, and even genetically engineered feed. They also have pale pink flesh, with wide fat marks.
|Salmon Supreme Nutrition Facts
Why Is Salmon Supreme Good for You?
Animal-sourced omega-3 fat is one of the essential nutrients that can do wonders for your overall health. Ninety-five percent of your cells’ membranes are composed of fat, and without omega-3s, your cells won’t function properly.
This salmon recipe is not only mouthwatering, but it’s also a great source not only of beneficial omega-3 fats, but also monounsaturated fats and antioxidants, courtesy of these ingredients:
Wild Alaskan Salmon
Salmon provides omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can benefit many aspects of your health, from your cardiovascular system to mental and behavioral health to your digestive health. It may even help prevent premature death. Salmon is also a great source of high-quality protein.
Salmon also contains the antioxidant astaxanthin, which has been hailed as one of the most powerful antioxidants ever discovered due to its ability to quench multiple types of free radicals simultaneously.
Findings have shown that it is stronger than other carotenoid antioxidants, such as vitamin E, beta-carotene, and lycopene. Astaxanthin also exhibits beneficial properties that make it useful for heart, eye, and brain health, as well as for alleviating chronic pain.
Extra Virgin Olive Oil
Olive oil is rich in monounsaturated fats, which can help lower your risk of heart disease. It may also help you regulate your insulin and blood sugar levels, consequently lowering your risk of developing type 2 diabetes.
High-quality olive oil also provides essential vitamins and nutrients. It is also gentle on your digestive system and may help in preventing gallstones and soothe ulcers.
However, please note that olive oil is prone to oxidation when subjected to heat. For a truly healthy meal, I recommend swapping it with coconut oil, which is much less susceptible to heat damage.
Adding spices, as well as herbs, to your food gives your meals a nutritional boost in more ways than one – and this recipe contains them. First, mixing them to your dishes gives you the extra flavor enhancement and complexity that only natural spices can bring. Second, herbs and spices are abundant in antioxidants, minerals, vitamins, and phenomenal therapeutic properties.
For instance, adding black pepper to your dishes helps increase the bioavailability of nutrients in other herbs and foods. It also contains a substance called piperine, which contributes to weight management by blocking the formation of new fat cells. Nutrients like vitamin K, manganese, iron, and fiber can also be found in this spice. Like black pepper, paprika1 can add flavor to your dishes. Made from dried, finely ground red chili peppers, this spice contains many beneficial compounds, such as vitamin A, vitamin E, iron, and vitamin K.
Sources and References
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